Daily score: 5 (still coughing, asthma, cold)
Workout:
A. Clean grip deficit deadlift @51x1; 2-3x5; rest 2 min
133 x 3
153 x 3
173 x 2
173 x 2
173 x 2
B. Hang power clean; 3, 3, 3, 3, 3, 3; rest 90 sec
113, 118, 118, 118, 118, 118
C. TnG power snatch; 7 reps on the min for 6 min (light and fast)
+
21-15-9
Deadlift 105#
bxo jumps 20" (step down)
Sad because I was so excited to get back in the gym and to the bar, but I'm still not well. I cough a lot and now my seasonal allergies on top of it are turning it into asthma attacks. Dumb! Keith encourage me to stop and rest because the whole thing looked ridiculous and I was obviously fatigued just with the cleans. So...I have another doctor's appointment tomorrow, hoping they'll have something to help. I'm gonna rest and sleep and try again tomorrow afternoon. Thanks!
Tuesday, April 28, 2015
Friday, April 17, 2015
April 16, 2015
Daily score: 5
Workout:
A. Strict press @41x1; 2-3x6; rest 90 seconds
85 x 3
85 x 3
90 x 2
90 x 1 (Lt shoulder got stuck on 2nd)
85 x 1 (Lt shoulder got stuck on 2nd)
85 x 2
B. Strict pull ups; 60 reps for time (ensure to do the negative of each rep)
18:35 (30 in 8:45, 50 in 15:15)
C1. Negative dips @31A1; 6 reps x5; rest 1 min
6 x 5
C2. Bent over barbell rows; 3-5x5; rest 1 min
88 x 5
93 x 5
98 x 5
103 x 4
103 x 3
D. Toes to bar; 10 reps AFAP x6; rest 1 min bw sets
1:00
:51
:50
:50
x
x
Strict press was going great until the 4th set. My left shoulder just got stuck at about 1/4 of the way up.
And same thing happened at 85. But the last 85 went really well. Strict pull ups felt great today. I did all singles. Dips seemed easy too. I definitely feel all my rib cage muscle when I do them. But 6 reps are no problem. Barbell rows were fun to do a little heavier too. Toe to bar was still a little rough on my right shoulder but better. Unfortunately my hands ripped in 2 places on the 3rd set. I did the fourth and then realized I should just stop for the sake of the next few days. Today my chest is a little sore and hands. But I think the hands will be good by sunday. I'm still coughing a little bit and feel a little off but not like I need to been in bed or anything. Thanks!
Workout:
A. Strict press @41x1; 2-3x6; rest 90 seconds
85 x 3
85 x 3
90 x 2
90 x 1 (Lt shoulder got stuck on 2nd)
85 x 1 (Lt shoulder got stuck on 2nd)
85 x 2
B. Strict pull ups; 60 reps for time (ensure to do the negative of each rep)
18:35 (30 in 8:45, 50 in 15:15)
C1. Negative dips @31A1; 6 reps x5; rest 1 min
6 x 5
C2. Bent over barbell rows; 3-5x5; rest 1 min
88 x 5
93 x 5
98 x 5
103 x 4
103 x 3
D. Toes to bar; 10 reps AFAP x6; rest 1 min bw sets
1:00
:51
:50
:50
x
x
Strict press was going great until the 4th set. My left shoulder just got stuck at about 1/4 of the way up.
And same thing happened at 85. But the last 85 went really well. Strict pull ups felt great today. I did all singles. Dips seemed easy too. I definitely feel all my rib cage muscle when I do them. But 6 reps are no problem. Barbell rows were fun to do a little heavier too. Toe to bar was still a little rough on my right shoulder but better. Unfortunately my hands ripped in 2 places on the 3rd set. I did the fourth and then realized I should just stop for the sake of the next few days. Today my chest is a little sore and hands. But I think the hands will be good by sunday. I'm still coughing a little bit and feel a little off but not like I need to been in bed or anything. Thanks!
Thursday, April 16, 2015
April 15, 2015
Daily score: 5 (got a cold/cough)
Workout:
A. Clean pulls; 3, 3, 3, 3, 3; rest 2 min (110% max clean)
153
B. Deadlift 3 reps on the min for 10 min @80% 1rm
218
C. Heavy russian KBS; 18 unbroken x5; rest 90 seconds
50# for all
+
6 sets:
5 power clean 110#
10 box jumps 20" (step down)
rest 2 min bw sets
Workout:
A. Clean pulls; 3, 3, 3, 3, 3; rest 2 min (110% max clean)
153
B. Deadlift 3 reps on the min for 10 min @80% 1rm
218
C. Heavy russian KBS; 18 unbroken x5; rest 90 seconds
50# for all
+
6 sets:
5 power clean 110#
10 box jumps 20" (step down)
rest 2 min bw sets
didn't do
I've been feeling kinda like I have a cold and a developing cough since monday but I really needed to move today so I thought I'd give this workout a shot. The clean pulls felt good. The DLs felt heavy and was a serious commitment to stick with it x 10. The KBS really got me out of breath and my back was tired from the DLs so I didn't go super heavy, 50 was challenging enough. Since at this point I was feeling tired I decided best to skip the WOD and eat and rest. It did feel good to move though! Thanks!
Monday, April 13, 2015
April 12, 2015
Daily score: 5 (worked the night before)
Workout:
A. Squat clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
103, 108, 113, 113, 113
B. Back squat; 5x5; rest 2 min
100, 115, 120, 125, 125
+
8 sets:
12 wall balls
6 CTB pull ups
6 thrusters 65#
6 TTB
rest 90 seconds bw sets
29:11
2:05, 2:45, 2:00, 2:20, 2:15, 2:30, 2:15, 2:07
I had a busy day today and no time to nap after working. I knew my workout would be rough and it was. Weight felt heavy so I went a little lighter than usual. During the wod, second round, I paced around trying to give myself a pep talk, lol. So that round was a little long. During the other long round I accidently dropped a wall ball on my dog's head. He was displeased to say the least. But he's fine. Anyway, glad I powered through. CTB felt really good. WBs were easy too. The thrusters and T2B kinda sucked. Thanks!
Workout:
A. Squat clean clusters; 1.1.1.1.1x5; rest 20 sec/rest 2 min
103, 108, 113, 113, 113
B. Back squat; 5x5; rest 2 min
100, 115, 120, 125, 125
+
8 sets:
12 wall balls
6 CTB pull ups
6 thrusters 65#
6 TTB
rest 90 seconds bw sets
29:11
2:05, 2:45, 2:00, 2:20, 2:15, 2:30, 2:15, 2:07
I had a busy day today and no time to nap after working. I knew my workout would be rough and it was. Weight felt heavy so I went a little lighter than usual. During the wod, second round, I paced around trying to give myself a pep talk, lol. So that round was a little long. During the other long round I accidently dropped a wall ball on my dog's head. He was displeased to say the least. But he's fine. Anyway, glad I powered through. CTB felt really good. WBs were easy too. The thrusters and T2B kinda sucked. Thanks!
Saturday, April 11, 2015
April 11, 2015
Daily score: 6
Workout:
A. Power snatch; build to a 3rm tng
88
B. Snatch pulls; 3x3; rest 2 min
113, 113, 113
+
10 rounds for time:
5 burpees
10 deadlift 115#
20 seconds handstand hold against wall
15:00
Last night I took advil, a hot epsom salt bath, and 40 mins in my massage chair (that I forgot I had but was awesome), and went to bed at 9pm. I was still sore this morning, hami's, inner thighs, glutes, low back. But once I got moving and warmed up I felt ready to go. Glad I didn't have to squat and that the WOD weight was light. The 3 rep power snatch went fine...not sure it looked super snappy but it was tng. Snatch pulls felt great. Hands are kinda sore so grip with the hard part, but not bad. WOD was fine. Longer and harder than I expected. I was surprised how long a 20 second HS seemed once out of breath. I was halfway in the 7 minute something range so I think I kept a steady pace. Thanks!
Workout:
A. Power snatch; build to a 3rm tng
88
B. Snatch pulls; 3x3; rest 2 min
113, 113, 113
+
10 rounds for time:
5 burpees
10 deadlift 115#
20 seconds handstand hold against wall
15:00
Last night I took advil, a hot epsom salt bath, and 40 mins in my massage chair (that I forgot I had but was awesome), and went to bed at 9pm. I was still sore this morning, hami's, inner thighs, glutes, low back. But once I got moving and warmed up I felt ready to go. Glad I didn't have to squat and that the WOD weight was light. The 3 rep power snatch went fine...not sure it looked super snappy but it was tng. Snatch pulls felt great. Hands are kinda sore so grip with the hard part, but not bad. WOD was fine. Longer and harder than I expected. I was surprised how long a 20 second HS seemed once out of breath. I was halfway in the 7 minute something range so I think I kept a steady pace. Thanks!
Thursday, April 9, 2015
April 9, 2015
Daily score: 8
Workout:
A. Hang squat clean; build to a max
133
B. Front squat @42x1; 3-4x6; rest 2 min
95x4
100x4
100x4
105x3
105x3
105x3
C. Rear foot elevated DB split squat jumps; 6-8x4; rest 1 min bw legs
10# dbs x 8
20 x 6
20 x 6
20 x 6
D. Single leg hip thrusts; 12-15x4; rest 1 min bw legs
15 reps all 4 sets
E. Front rack walking lunges; 20 steps x4; rest 90 seconds
45, 55, 60, 60
+
5 sets:
Row 500m
75 double unders
rest 2 min bw sets
2:11/2:00= 4:11
2:12/2:03= 4:15
2:12/1:56= 4:08
2:14/2:01= 4:15
2:08/1:56= 4:04
This workout...ouch. And it took a loooong time. Not that I mind, but it nearly required an intermission for refueling, lol. I was pretty lightheaded my the wod. I had breakfast around 8a but was working out from 11-1p and it took a full 2 hours. I need to eat more. This is what I learned today...one of the things anyway. I also learned that once again I can get under weight a lot easier than I can stand up a front squat. Getting under 138, which is my max clean was pretty easy but I was pinned in the squat. It is getting better though. At least I got 133, even if my knees came in on the way up. It's hard to say too much about the rest of it...it was all hard. Those single leg thrusters...wow, wasn't expecting them to be so challenging. And by the last set of lunges, I was struggling to get up with each step. The rowing and du's was definitely done on tired legs and with a hungry stomach...I may have even been a little cranky ;). Must prepare better. I did mostly sets of 10 on the du's. I sill just get out of breath so easy with them. Just proud I finished this one and didn't skip a thing. Thanks!
Workout:
A. Hang squat clean; build to a max
133
B. Front squat @42x1; 3-4x6; rest 2 min
95x4
100x4
100x4
105x3
105x3
105x3
C. Rear foot elevated DB split squat jumps; 6-8x4; rest 1 min bw legs
10# dbs x 8
20 x 6
20 x 6
20 x 6
D. Single leg hip thrusts; 12-15x4; rest 1 min bw legs
15 reps all 4 sets
E. Front rack walking lunges; 20 steps x4; rest 90 seconds
45, 55, 60, 60
+
5 sets:
Row 500m
75 double unders
rest 2 min bw sets
2:11/2:00= 4:11
2:12/2:03= 4:15
2:12/1:56= 4:08
2:14/2:01= 4:15
2:08/1:56= 4:04
This workout...ouch. And it took a loooong time. Not that I mind, but it nearly required an intermission for refueling, lol. I was pretty lightheaded my the wod. I had breakfast around 8a but was working out from 11-1p and it took a full 2 hours. I need to eat more. This is what I learned today...one of the things anyway. I also learned that once again I can get under weight a lot easier than I can stand up a front squat. Getting under 138, which is my max clean was pretty easy but I was pinned in the squat. It is getting better though. At least I got 133, even if my knees came in on the way up. It's hard to say too much about the rest of it...it was all hard. Those single leg thrusters...wow, wasn't expecting them to be so challenging. And by the last set of lunges, I was struggling to get up with each step. The rowing and du's was definitely done on tired legs and with a hungry stomach...I may have even been a little cranky ;). Must prepare better. I did mostly sets of 10 on the du's. I sill just get out of breath so easy with them. Just proud I finished this one and didn't skip a thing. Thanks!
April 8, 2015
Daily score: 7
Workout:
A. Strict press @41x1; 4-5x5; rest 90 seconds
73x5
78x4
78x5
83x4
83x4
B. Strict pull ups; 50 reps for time (ensure to do the negative of each rep)
17:40
C1. Negative dips @31A1; 5 reps x5; rest 1 min
5 x 5
C2. Bent over barbell rows; 6-8x5; rest 1 min
83x8
88x7
88x7
88x6
88x6
D. Toes to bar; 7 reps AFAP x10; rest 1 min bw sets
7 reps x 6
This was a fun workout. Strict pull ups started at a pace of 10 per 2.5 mins but then fatigued and slowed around 30 reps. Everything else felt good until the toe to bar. For some reason my right shoulder was hurting everytime by rep 5 or so. I can do 7 unbroken but my shoulder wasn't liking it. I finally stopped after 6 sets because I thought it might be getting hurt but today I feel fine. I did some mobility work after with bands and again today. thanks!
Workout:
A. Strict press @41x1; 4-5x5; rest 90 seconds
73x5
78x4
78x5
83x4
83x4
B. Strict pull ups; 50 reps for time (ensure to do the negative of each rep)
17:40
C1. Negative dips @31A1; 5 reps x5; rest 1 min
5 x 5
C2. Bent over barbell rows; 6-8x5; rest 1 min
83x8
88x7
88x7
88x6
88x6
D. Toes to bar; 7 reps AFAP x10; rest 1 min bw sets
7 reps x 6
This was a fun workout. Strict pull ups started at a pace of 10 per 2.5 mins but then fatigued and slowed around 30 reps. Everything else felt good until the toe to bar. For some reason my right shoulder was hurting everytime by rep 5 or so. I can do 7 unbroken but my shoulder wasn't liking it. I finally stopped after 6 sets because I thought it might be getting hurt but today I feel fine. I did some mobility work after with bands and again today. thanks!
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